Hearty recipes with winter produce

Eating
seasonal produce is an easy way to boost wellness this
winter, says 5+ A Day.

Winter fruit and vegetables can be
used in a variety of ways to help strengthen the immune
system and maintain healthy eating habits.

“The
immune system comes under attack during the cooler months
and the temptation is to reach for not so healthy comfort
food,” says 5+ A Day nutritionist Bronwen Anderson.

“A
great way to stay healthy this season is to incorporate
plenty of winter produce into your favourite recipes.”

Fruit and vegetables not only have nutrients to help
boost the immune system and overall wellbeing, they also
contribute to heart health.

“Different coloured fruit
and vegetables have different benefits, which is why eating
a variety of fresh produce is important to get the best mix
of antioxidants, fibre and nutrients. Winter produce can
also be used to create delicious and tasty meals,” says
Bronwen.

Here are quick, easy tips on how to make the
most of winter’s produce.

Tamarillos:
Originally from South America, tamarillos arrived
in New Zealand in the 1890s. Nutrition:
Tamarillos are a good source of vitamin C,
essential for the growth and repair of many structures in
the body, such as skin, muscles, bones, teeth and blood
vessels. Quick recipe ideas: Team
tamarillo wedges with blue cheese for a tasty addition to
cheeseboards or add tamarillo flesh with apple and banana in
cake or muffin recipes. This fruit is particularly nice with
vanilla flavours. Give winter casseroles a flavour boost by
adding the flesh of three or four tamarillos or try adding
peeled slices to a beef or lamb stew.

Persimmon:
Known as the “food of the Gods”, persimmons are
also the national fruit of Japan.Nutrition:
Persimmons contain vitamins A and C and fibre.
Quick recipe ideas: Ripe persimmons
become sweet and custardy when baked. Cut the fruit in half
and drizzle with honey. Place cut-side up and bake until
caramelised and golden. Serve with low-fat yoghurt or
mascarpone. For a fresh twist on traditional roast chicken,
add cubed persimmon to your stuffing. This adds colour and
is a great complement to sage and thyme. Dice and freeze
persimmon and use to thicken smoothies.

Kiwifruit: Kiwifruit seeds were
introduced to New Zealand by Isabel Fraser in 1904.
Nutrition: Kiwifruit are rich in
vitamin C and are a good source of fibre. Kiwifruit is
considered to be one of the most nutrient-dense fruits,
meaning there are more vitamins and minerals per gram and
per calorie in kiwifruit than most other
fruit.

Quick recipe ideas: For a
nutritious snack, take chunks of peeled kiwifruit and mix
with low-fat yoghurt. For a winter warming dessert, poach
six peeled and halved kiwifruit in one cup of fresh apple
juice, vanilla extract, two whole cloves, along with a pinch
of nutmeg and two tablespoons of brown sugar. Simmer for 10
minutes and serve with low-fat yoghurt.

Oranges: Oranges were first cultivated
in China over 4500 years ago.Nutrition:
Oranges boast a wealth of nutritional benefits.
This sweet and juicy fruit is rich in vitamin C, making it
an immune-boosting superfruit. Quick recipe
ideas: Pair sweet oranges with fresh mint and nutty
brown rice for a filling and nutritious lunchtime salad. To
add a flavour burst to pork, coarsely chop oranges and mix
with chopped red onion, coriander, a squeeze of lime juice
and chopped fresh chilli. Try this no-fuss salad or side
dish; bake beetroot until tender, mix with fresh orange
juice and balsamic vinegar.

Kumara: New
Zealand kumara are available in red, gold and orange
varieties.Nutrition: Kumara is a good
source of vitamin C, potassium and fibre. It also has a low
GI rating, which means it provides a gradual, continuous
supply of energy from one meal to the next.
Quick recipe ideas: Kumara wedges make
a nice alternative to fries. Slice kumara and lay on an oven
tray with a little oil, bake until golden. Make a delicious
winter soup using kumara and curry spices. For a quick
kumara gratin, layer sliced kumara with onion slices and
garlic in a baking dish. Pour over a little milk and bake in
a hot oven until kumara has softened.

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